How to build up your shoulder muscles





1. Pendulum Exercises



2. Raising up shoulders for 5 sec. Release. Repeat 5 sets



3. The bat wave exercise. Duration 5 sec, repeating 5 sets.



4. Shoulder Depression



5. Stretching of posterior capsule. Duration 10 sec in 5 sets



6. Pulley Exercise. 10 repeats in 5 sets



7. Rod exe/ in 10 repeats in each exe/5 set



8. Rod exe/ in 10 repeats in each exe/5 set



9. Rod exe/ in 10 repeats in each exe/5 set. Εlbowing 90°



10. Rod exe/ in 10 repeats in each exe/5 set



11. Rod exe/ in 10 repeats in each exe/5 set



12. Rod exe/ in 3 repeats in each exe/3 set



13. Supraspinatus strengthening/10 repeats in 10 sets



14. Strengthening in ext. rotation



15. Triceps exe/ 10 repeats in 5 set.



16. Deltoid strengthening exe/10 repeats in 5 set



17. Deltoid strengthening exe/10 repeats in 5 set



18. Εxternal rotation stretching.

19. Τriceps exe/ 10 repeats in 5 set.

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